Reducing Your Risk of Heart Failure

If you are at risk of developing heart failure, you can take steps to prevent it by adhering to the following recommended lifestyle guidelines:

Aim for a Healthy Weight

Discontinue or Avoid Smoking

Eat a Healthy Diet

Maintain Normal Blood Pressure

Decrease or Discontinue Alcohol Consumption

Exercise Regularly

Excess weight can put a strain on the heart muscle, which can eventually lead to heart failure. If you are overweight, talk with your doctor about how you can adopt a sensible eating plan that will enable you to lose weight gradually and maintain your weight at the desired level.

Consider consulting with a dietitian who can help you with meal planning and portion sizing.

Making dietary changes can help to lower your risk of heart failure. Dietary changes include eating more
whole grains
,
fruits and vegetables
, and nuts. It also includes
substituting bad fats for good fats
. This means eating more mono- or polyunsaturated fats, and less saturated and
trans
fats. Bad fats raise your cholesterol levels, which clog arteries and make your heart muscle work harder.

Here is a list of foods to avoid:

High-fat processed meats, such as bologna, sausage, hot dogs

Solid fats, such as shortening, stick butter, or lard

Whole milk, cream, ice cream, and cheese

Baked goods that contain egg yolks and butter

Fried foods such as fried chicken, french fries, and potato chips

Fatty red meats or organ meats, such as liver

Saturated oils like coconut oil, palm oil, and palm kernel oil

Consider talking with a dietitian who can help you with meal planning and easy substitutions for heart healthy alternatives.

High blood pressure
is a major cause of heart failure. In addition, people with poorly controlled blood pressure run twice the risk of developing heart failure compared with those who have normal blood pressure. High blood pressure causes the heart muscle to work harder to push blood through constricted vessels. Dietary changes, regular exercise, and medications can help you control your blood pressure. If you are being treated for high blood pressure, adhere to the treatment plan outlined by your doctor.

Too much sodium has been linked to high blood pressure. Aim for sodium levels less than 2,300 mg per day. Read food labels to find the hidden sodium in your diet in addition to limiting use of table salt.

To help reduce your risk of developing heart failure, aim to moderate your alcohol intake. This means two drinks per day for men, and one drink per day for women. Be aware that alcohol also may react with certain medications you may already be taking for other conditions.

For people who have not yet developed heart failure, regular aerobic exercise, such as brisk walking, using a stationary bike, or treadmill is recommended. Exercise will strengthen the heart muscle and lower blood pressure. It is recommended that you exercise 30 minutes per day on most days of the week.

Revision Information

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

Dietary guidelines for Americans 2010. US Department of Agriculture and US Department of Health and Human Services. Available at: http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf. Accessed October 9, 2013.

How can heart failure be prevented?
National Heart, Lung, and Blood Institute website. Available at:
http://www.nhlbi.nih.gov/health/health-topics/topics/hf/prevention.html. Updated January 9, 2012. Accessed October 9, 2013.